As we are in the midst of the “get lean for summer” fat loss season let’s take a quick look at the three reasons why fat loss plateaus occur.
1. Wrong protocol: Basically this means that the program didn’t work in the first place. Examples of this type of error include not performing resistance training, doing an excessive volume of low intensity aerobic work, and going on too low (or too high) of a caloric intake. The easiest way to avoid this plateau is to work from an established program with a proven track record of achieving fat loss results (Warp Speed Fat Loss if you want to be done in 4 weeks. Afterburn Training System if you want to take it a little easier and diet for 12 weeks).
2. Non compliance: Either consciously or subconsciously this is a big problem. It is so easy to slip down the dietary slide from salmon to a cheese steak. Let me illustrate:
They start to slip in little degrees and never notice it.
Lunch calls for salmon and brown rice.
Client thinks turkey and rice is ok. (which it is). So this becomes the new norm – the new reference point.
Now if that’s ok – then chicken and a sweet potato is also ok (true, especially when compared to the new reference point).
Then a lean piece of red meat and a small baked potato is ok (still only another small degree of difference right?)
Then lean ground beef, and a couple of small red potatoes or a wholewheat pita would be fine (guess so).
And if a pita is fine, a roll must be ok, and the ground beef put into a patty will be fine.
So a hamburger is now the diet lunch of choice. And if a hamburger is fine, a Philly cheesesteak on a hoagie roll is fine etc etc.
Now, none of those changes were all that significant, particularly when the change becomes the new “reference point”. But added up we can see that our recommended lunch of salmon and brown rice has become a Philly cheesesteak !! And the client thinks that they are still ON, as none of these changes (at each stage, from each new point of “the diet”) were all that big!
Remember – little degrees of change end up being complete 180 degree turn. Make sure you aren’t making these mistakes.
In regards to tracking compliane, I am a big fan of John Berardi’s compliance grid – which basically states that a 90% compliance to any plan is necessary to evaluate the plan. So regardless if you are following a high carb or low carb diet – based on 5 meals per day and 3 post workout shakes per week – that’s 38 meals. If you eat less than 35 meals according to the plan – you are not “on” the plan – you’re winging it. Don’t wing it!
3. Adaptation: This is not necessarily a problem per-se – it’s actually the goal of the fat loss plan. Increasing activity or reducing calories is a tool used in weight loss programs to get you to a new weight or body fat level. But the adaptation is exactly what we are looking for. In other words – the plan that we will use to lose 3lbs of fat per week will only work for about 4 weeks before we need to adjust. We are actually trying to create the adaptation – we only adjust when we are not at the final destination yet.
The plan used to get from 180lbs to 160lbs may not work to get from 160lbs to 140lbs.
So we must constantly evaluate the program at each stage and make adjustments. Typically the exercise program and nutrition program should be adjusted every 4 weeks or so to continue progress.
That’s it. With a properly designed fat loss program and a effective diet (that you stick to) anyone — anyone – can get six pack abs, lean arms etc. If you’ve been doing physique based training for a while and aren’t making fast visible progress – it’s likely because of one of the above.
If you want more specific guidance then check out Warp Speed Fat Loss or Afterburn combined with Your Naked Nutrition Guide.
